Anybody who has heard of microgreens is aware of the health benefits accompanying them. Any microgreen is considered the more nutritious and tastier version of the traditional plant.
The nutrients microgreens contain differ for each variety according to their growing conditions. While some microgreens such as radish are considered tastier than others, others such as pea shoots are considered more nutritious.
If you’re thinking of growing microgreens with high nutrient content, you’ve landed on the right article. Here we will look at some of the most nutritious microgreens available for growing.
Table of Contents
Microgreens With The Highest Nutritional Value
The microgreens listed below have the most health benefits of all the microgreen varieties available.
We have created this list through the suggestions of Monique Richard, Professor of Nutrition, East Tennessee State University. We have also studied statements by Barry Sears, Ph.D., and other experts and researchers while researching this article.
1. Broccoli
Broccoli microgreens are some of the most nutritious variants of microgreens. They are much tastier and easier to eat than regular broccoli and are nutritional powerhouses.
Broccoli microgreens are a must-add to your family’s daily diet. They are exceptionally easy to grow and provide maximum nutrients with good taste.
Nutrient Value
Broccoli microgreens are known to have at least 40 times the nutrient content of mature ones. Their sulforaphane content is much higher than in sprouts. The abundantly found nutrients in broccoli microgreens are:
- Vitamin A, C, E, and K.
- B complex Vitamins
- Sulforaphane
- Calcium
- Phosphorous
- Magnesium
- Copper
- Zinc
- Iron
You can expect to reverse the effects of chronic illnesses such as type II diabetes and heart diseases. Other benefits of broccoli are:
- Fights inflammation
- Prevents cancer
- Boosts digestion
- Improves heart health
How To Grow
Broccoli microgreens are incredibly easy to grow and can be grown indoors or outdoors. They can be grown by people with short attention spans or can even be grown by little children.
Broccoli doesn’t require pesticides, fertilizers, or even a proper farm. With minimum attention of giving enough water, the microgreens can be ready for harvest within 12-14 days of germination.
2. Kale
Kale microgreens can be thought of as the new superfood in the market. They are known for their exceptional effects on people with bad cholesterol. They are great for preventing muscular degeneration.
Even though these microgreens tend to be a bit bitter, you can create great taste with the right ingredients. The best tastemakers are tahini, dried fruit, lemon juice, and apples.
Nutrient Value
Kale is known to have high beta carotene to help maintain healthier optic health. They are considered to have at least 35-40 times more nutrients than sprouts or their mature counterparts. Here’s a list of nutrients found in excess in these microgreens.
- Vitamin A, C, B6, E, K.
- Amino acids
- Antioxidants
- Calcium
- Copper
- Iron
- Magnesium
- Phosphorous
When consumed daily, some of the health benefits seen through kale include:
- Prevents Osteoporosis
- Prevents constipation
- Helps with Type I Diabetes
- Betters insulin sensitivity
- Protects against cataracts
- Eases Oxidative stress
- Protects hair and skin
How To Grow
You can grow kale microgreens either hydroponically or in soil. Even though they grow equally well in both mediums, hydroponic microgreens might need extra nutrients, especially if they are not ready to be harvested after 10 days.
The ideal germination and harvest period for kale microgreens are 2-3 days and 8-10 days, respectively.
3. Peas
Pea microgreens come in the form of small and delicate shoots. They are delicious and packed with several nutrients with health benefits. They can be used to dress wraps and salads. Their bright greens shoots are perfect for stir fry recipes.
Nutrient Value
You will be surprised to know that pea shoots have incredible nutrient content. They are not only delicious but can help alleviate several health issues through the following nutrients:
- Vitamin A and C
- Folate
- Carbohydrates
- Dietary fiber
- Protein
- Calcium
- Iron
By including pea shoot microgreens in your regular diet, you can attain the following health benefits:
- Quicker wound healing
- Low asthma symptoms
- Higher insulin and glucose retention
- Freshens mood through higher neurotransmitter production
- Better immune system
How To Grow
Like most other microgreens, pea shoots can be grown either hydroponically or in soil. They grow in a very short amount of time. However, quality pea shoots take about three weeks to be completely ready for harvest.
Pea shoots can grow up to three to five inches. Therefore, you will either need a large hydroponic planting tray or grow them on the ground. You can know it’s time to harvest your pea microgreens when they become less palatable.
4. Daikon Radish
Radish microgreens come in several forms. The Daikon version of radish microgreens is green in color and has an extremely strong radish flavor. They are perfect to be sprinkled on a salad.
Whether the Daikon Radish is served cooked or uncooked, it has a strong peppery and pleasant taste.
Nutrient Value
Daikon radish microgreens are known for their exceptional taste. However, other than that, the microgreens also have high nutritional value. Each daikon radish microgreen has the following nutrients:
- Vitamin A, B, C, E, and K
- Folic acid
- Iron
- Niacin
- Potassium
- Phosphorous
- Pantothenic acid
- Calcium
- Zinc
- Carotenes
- Magnesium
With such a high nutritional value, daikon radish has the following health benefits:
- Promotes healthy digestive system
- Boosts skin and hair strength and health
- Provides extra hydration
- Control blood pressure
- Promotes better weight management
- Manages diabetes along with the normal functions of the liver, kidney, and lungs.
- Allows easy absorption of minerals and vitamins in the body.
How To Grow
Daikon radish microgreens are known for their spicy and crunchy flavor and texture. In the case of daikon radish, you will not have to be too patient to get the perfect harvest. The microgreens have a germination period of 2-3 days and a harvest period of 6-10 days.
You must expose your microgreens to light around day 3 to get the optimum crunchiness on day 6. Make sure you harvest before the plants start to lose their suppleness and crunch.
5. Amaranth
Amaranth microgreens come in a beautiful shade of pink. They taste exquisite as dressing in wraps and salads. However, since they are sensitive to high temperatures, they cannot be heated and cooked.
Amaranth microgreens are known for their earthy flavors and exceptional physical benefits on daily consumption.
Nutrient Value
Amaranth is a plant available in almost any form you ask for. People worldwide use Amaranth seeds, flowers, and microgreens in their food for their exceptional qualities.
Amaranth micros have been used to years in East Asian and Central American food. Given below is a list of some of the nutrients found in abundance in Amaranth microgreens.
- Vitamin A, C, E, and K
- Beta-carotene
- Iron
- Zinc
- Copper
- Potassium
- Lysine
- Calcium
- Phytosterols
With all these nutrients, amaranth microgreens have the following benefits:
- Boosts immunity
- Helps in appetite control and weight loss
- Reduces hair loss
- Reduces the risk of osteoporosis
- Books liver and kidney functioning
How To Grow
Amaranth microgreens need a careful inspection because they are exceptionally fragile shoots. With a germination period of about 2-3 days, they need to grow for at least 10 days.
Throughout this period, you will have to make sure the microgreens are not heavily misted. The extra moisture will allow the plants to catch mold and pests.
After harvesting, amaranth microgreens can be stored for about two weeks in a cool environment.
6. Arugula
Arugula micros are very well known for their 1-2 heart-shaped leaf pattern. These herbs have a mild taste that is earthy, sweet, and tangy at the same time. You can also add arugula micros to a salad to add some nuttiness and peppery hints for refined guests.
Nutrient Value
Since Arugula is an extremely mild taste, it is primarily known for its health benefits. Some of the primary nutrients in Arugula are:
- Vitamin K
- Calcium
- Potassium
- Iron
- Magnesium
- Folate
- Vitamin C
The health benefits commonly observed by consuming arugula microgreens regularly are:
- Better wound healing
- Managed diabetes and heart health
- A boost in the bone health
- Balanced bodily fluids
- Higher blood health
- Better absorption of nutrients and minerals in the body.
How To Grow
Arugula is one of those microgreens that break most of the norms and rules. Like most microgreens, the seeds require 2-3 days to germinate. However, the baby plants require four days of blackout and six days of light.
These microgreens are generally ready to be harvested after a 10 day growing period.
7. Cilantro
Cilantro microgreens are known for their zesty flavor that adds value to just about any dish. These vegetable greens will enhance curries and salads just the way their mature counterparts do. However, they have at least 30 times the nutritional value, making them the obvious cultivation option.
Nutrient Value
Cilantro microgreens are known to be vegetable greens that can transform one’s physical health for the better. They are packed with nutrients such as:
- Vitamin C, E, and K
- Ascorbic acid
- Carotene
- Antioxidants
- Lutein/Zeaxanthin
- Violaxanthin
The following can be seen as the visible benefits of adding cilantro microgreens to your diet:
- Strengthened immune system
- Zero fat for better weight loss and appetite management
- Higher organ functioning
- Lowers cholesterol
- Improved eyesight
How To Grow
Cilantro microgreens probably take the most time to grow than all other options out there. The seeds take about 4 days for germination itself. Even after that, the microgreens need to grow for at least 10 days.
Each batch of microgreens will be ready to harvest after 10-20 days of placing them in the growing medium. You can grow cilantro micros both in soil or hydroponically.
8. Basil
Basil microgreens are exceptionally popular. The reason for the popularity is the nutritional quality of the greens and the growing ease. Even though the greens take a lot of time to grow, they are very low maintenance.
Nutrient Value
Basil microgreens are known to have at least three times the nutrients than their fully-grown counterparts. Let us have a look at the most commonly found nutrients in them:
- Vitamin A, E, K, C, and B6
- Iron
- ZInc
- Calcium
- Phosphorous
- Copper
- Magnesium
- Potassium
- Linalool
- Citronellol
Below are the major health benefits of adding basil microgreens to your regular diet:
- Higher blood formation capabilities
- Better hormone regulation for overall healthy functioning
- Decreases the risk of osteoporosis due to higher bone health
- Anti-bacterial properties
- Reduced inflammation.
How To Grow
One of the best things about basil seeds is that they take about four days to germinate properly. Therefore, you can just sprinkle the seeds on the growing medium, put the tray in a dark environment and forget about the greens for a while.
In summary, microgreens of basil require very little care. With only a few inspections, you can expect to have a full and healthy harvest around the 12th day after the germination process.
9. Clover
Clover microgreens are known for their exceptional nutritional benefits for women. They are very similar to Alfalfa microgreens but are better for sprouts and leafy mixes.
Nutrient Value
Clover microgreens are known to be the perfect match for sprouts due to their high protein content. Given below are most of the nutrients generally found in clover microgreens.
- 35% protein
- Vitamin K, A, B6, C, and E.
- Magnesium
- Potassium
- Iron
- Zinc
- Amino acids
- Trace elements
In summary, microgreens of clover and great for several health reasons. Some of the benefits you will see on consuming them daily are:
- Improved gut health
- Faster wound remedies
- Helps in better weight management
- Allows the body to absorb minerals and vitamins easily.
How To Grow
Since clover micros are not sprouts, they can be grown without any soak. Without a lot of water, they also do not need a lot of attention in draining and rinsing, especially if you harvest them cleanly.
Clover microgreens take about 14 days to get ready for harvest. By this time, the microgreens should be finishes and taste fresh while having a chewy texture.
10. Alfalfa
Alfalfa is a plant that has been used to feed livestock for hundreds of years. However, if you consider the microgreen versions of these plants, you will see the benefits humans can gain from them.
Alfalfa microgreens can be used to ease a lot of diseases. They have also been used for medicinal purposes for several years.
Nutrient Value
Alfalfa microgreens are known to have at least 40 times the nutrients than regular ones. Below is a list of the most important nutrients found in Alfalfa microgreens:
- Vitamin C and K
- Copper
- Manganese
- Folate
- Riboflavin
- Iron
- Magnesium
- Thiamin
- Dietary fiber
- Flavonoids
Alfalfa microgreens can be used to lower body cholesterol to reduce the risk of getting heart disease. These microgreens are also great for easing menopause symptoms and improving the consumer’s metabolic health. Therefore, adding these microgreens to your diet will lead to overall health management.
How To Grow
Among all microgreen varieties, alfalfa is one of the very few that prefer growing hydroponically. They do not require pre-soaking and are ready to get germinated once they reach the growing medium.
Alfalfa microgreen seeds need at least 3-5 days in the dark to take roots in about 1-2 days. They will grow for a span of 8-12 days and develop large green leaves with a munchy bite and strong flavor.
11. Mustard
Mustard microgreen sprouts are known for their particular smell and flavor. They are widely associated with mustard oil and its numerous health benefits.
Usually, mustard microgreens are associated with their strong and bitter taste. In many cultures, the more bitter the flavor, the more nutritious the harvest is supposed to be.
Nutrient Value
Mustard has insanely high nutritional value with the following ingredients found liberally:
- Protein
- Dietary fiber
- Vitamin A, B6, C, E, and K.
- Copper.
- Calcium
- Iron
- Riboflavin
- Thiamine
- Selenium
- Folate
- Zinc
The health benefits are generally seen through this profile are:
- Imports disease-fighting antioxidants to the body to increase immunity
- Increases the body’s capability to clot blood
- It improves heart health and betters blood pressure in general.
- Reduces the risk of heart disease in the body.
- Betters eyesight and gets rid of eye-related headaches
- Has anti-cancer properties.
- Stimulates healthy hair growth.
How To Grow
Mustard microgreens are easy to cultivate. Unlike almost all microgreens, they do not grow well hydroponically. They need rich soil for better growth.
The seeds take about four days to germinate, and the entire harvest gets ready in 10-12 days. The microgreens do not need too much attention. Proper light third day onward and sufficient misting will provide you healthy and crunchy mustard micro shoots.
12. Swiss Chard
If you’re looking for gourmet microgreens to enhance the cart value of your food, swiss chard will come in handy. These microgreens can help boost your business interest due to the quality of service you provide.
Swiss chard is also beautiful to look at with its pink sprouts shoots and small green leaves. Not many people are aware of the extensive nutritional value of these microgreens.
Nutrient Value
Swiss chard microgreens are a rich source of the following healthy components:
- Vitamin K, A, C, and E.
- Dietary fiber
- Protein
- Antioxidants
- Zinc
- Iron
- Calcium
Even though the list does not last long, all these nutrients are found in excess in swiss chard microgreens. These plant compounds will help you get the following benefits when you regularly add the microgreen to your food.
- Improved hair growth
- Better weight management
- Detoxifies body
- Improved heart health
- Allows easy vitamins and minerals absorption into the body
How To Grow
Much like mustard microgreens, growing microgreens of swiss chard in the soil is always a good idea. They need enough water and nutrients in the growth medium to be ready for harvest within 12 days.
You can harvest the greens when the leaves have become supple and turned dark green. Make sure the seeds get enough light to help them grow to their maximum length.
13. Red Cabbage
Red cabbage microgreens are exceptionally pretty with their purple, pink, and red tinge. When you garnish salads with these microgreens, your food is sure to reach a high level of presentation and taste.
Nutrient Value
Chefs use red cabbage all around the world due to its several health benefits. Some of the nutrients found in excess in red cabbage microgreens are:
- Vitamin C and K
- Fiber
- Calcium
- Magnesium
- Sulfur
- Potassium
- Iodine
- Antioxidants
Some studies with their people tracking technologies have proven the following benefits of consuming microgreens of red cabbage daily:
- Removes toxins from the body
- Acts as an anti-cancer shield
- Promotes excellent optic health
- Benefits weight loss and appetite management programs
- Reduces the severity of Alzheimer’s
- Imbibes anti-inflammatory properties
- Strengthens the nervous system.
How To Grow
Red cabbage is one of those microgreens that are exceptionally quick to harvest. With proper care, the seeds can germinate within a day, and the harvest can be ready within a week. The maximum time the seeds will take to grow is 14 days.
Due to the quick progress, makes sure you keep a strict eye on the plant compounds to see if everything is in line. These microgreens are easy to grow but also catch mold when left unsupervised.
14. Buckwheat
Buckwheat, in its microgreen form, is known for its slightly sour taste and healthy components. Buckwheat is undoubtedly one of the most nutritious microgreens due to the health benefits it has.
Growing your own buckwheat allows you to make your simple regular food healthy and tasty. Many people prefer the sour flavor of these microgreens, while others appreciate the bitter tones. You can add the microgreen to your food according to your flavor preferences.
Nutrient Value
The nutritional content of buckwheat microgreens is very high. The following nutrients are always present in them:
- Vitamin B and C.
- Zinc
- Protein
- Calcium
- Iron
- Magnesium
- Riboflavin
- Essential amino acids
Along with being incredibly delicious, buckwheat’s nutritional content allows the microgreens to be healthy. The components in the microgreens allow for quick chemical and mineral absorption in the body. Therefore, all the vitamins and minerals in the food you consume will benefit you quickly.
Buckwheat is also known to be good for digestion. The dietary fiber in the microgreens allows the body never to feel bloated and absorb acidity.
How To Grow
A major mistake many people make while growing microgreens is missing soaking. Before cultivating, these seeds need to be soaked for at least 12 hours. After adequate soaking, these seeds will germinate within three days.
After germination, the harvest should get ready within seven to twelve days. The duration depends on how much light the microgreens are getting. The more the light source will be, the faster the greens will grow but can also get scorched due to the heat.
15. Sunflower
Sunflower microgreens are the best source of iron and calcium out of all microgreens on this list. Sunflower itself is supposed to be quite nutritious and is used in several cuisines. However, sunflower microgreens have even more vitamins and minerals than their mature counterparts.
Nutrient Value
Sunflower microgreens have the following nutrients in abundance:
- Calcium
- Iron
- Vitamin A, B, C, D, and E.
- Protein
- Dietary fiber
- Manganese
These nutrients provide several health benefits, such as lower cholesterol in the body. When you add sunflower micros to your daily diet, you will significantly reduce the risk of heart diseases and feel less bloated. Your skin and hair health will also feel enhanced.
How To Grow
Sunflower microgreens are significantly easy to harvest due to several reasons. Firstly, they do not have a preferred growing medium and grow equally well hydroponically or in soil. Secondly, they only require a light misting to grow properly.
You can expect your sunflower microgreens to get ready for harvesting within 10 to 14 days of cultivation. The shoots should be sturdy a day before you cultivate your sunflower micros.
Wrapping Up
Keeping in mind the numerous health benefits of microgreens, you should incorporate them into your daily diet today! In fact, microgreens such as alfalfa, pea, radish, and sunflower are much better than full-sized plants.
As a microgreens farmer, you can alternate between these plants by going through their health information. You can promote your micro-farming product development on media websites and grow your farming business with your data use.
James Fields is the founder of Gardener to Farmer. His passion for gardening goes back to his childhood days when he would visit his grandfather during the holidays and help him with the plants in the backyard. This has now translated to creating a dependable resource for gardening.